WOD maanantai 28.9.2020

WOD maanantai klo 9.30, 16, 17.30 ja 19: Pause clean (heavy single for the day) 7 min amrap: 5-10 ring rows 10 pistols 15 no push up burpees —– Muscle ja power klo 11 / 18.10 Back squat Bootcamp klo 8 / 17.10 / 19.10 Kehonhuolto klo 9 / 10.30 / 17 / 18.30...

WOD sunnuntai 27.9.2020

Endurance sunnuntai klo 12 ja 14: Every 10 minutes x 4 sets: 25/20 cal ski Single DB “DT” (R) 35/25 lb Single DB “DT” (L) 35/25 lb 30 double unders 500/400 m row or 25 cal run Timecap 8 minutes per set. ———– Muscle ja power klo 13 (core) ja 15...

WOD lauantai 26.9.2020

WOD lauantai klo 11: Skill: HS walk progressions 20 min amrap: 10 m HS walk / 30 shoulder taps 20/15 cal row/bike 10 KB sumo deadlift high pulls 32/24 kg – rest 60 s between rounds- —– Muscle ja power klo 13 Biceps, triceps, shoulders Bootcamp klo 10...

WOD perjantai 25.9.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Every 90 s x 8: Power clean (start light, build to heavy) Shoulder press 4 x 5 – Rest to full recovery- —– Muscle ja power klo 11 / 18 Front squat 3 RM, then 3×3 @ 90% Bootcamp klo 8 /...

WOD torstai 24.9.2020

Endurance torstai klo 8, 16, 17.30 ja 19.10 For 40 minutes at consistent pace: 35/30 cal ski 8+8 single KB cleans 20/16 kg 20 KB russian twists 20/16 kg 35/30 cal row 20 alternating bird dogs (1 s stop at top position) 8+8 KB windmills 10/8 kg ——- Muscle...